Simple Lifestyle Changes That Prevent Back Pain

I’d say 20-30% of patients we see at the clinic are being referred for back pain. It can be different conditions including spinal stenosis, bulging discs, sciatica, and other back issues. It can be very unpleasant, where you can experience pain that radiates to the leg, at times burning, tingling, or at times would feel like pins and needles all the way down the leg.

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About four out of five Americans suffer from back pain at some point in their lives. It can take many forms, but lower back pain is the most common. Fortunately, there are many simple lifestyle changes you can make to avoid an aching back.


1.      Maintain a healthy body weight. Being overweight strains your back and disrupts your balance. Abdominal fat is especially problematic. Spot reducing is a myth but your midsection will usually slim down along with the rest of your body when you lose excess pounds.

2.      Exercise regularly. Yoga is a great way to improve your posture and flexibility and strengthen your muscles. Any physical activity can help fight inflammation by increasing the flow of blood and nutrients to your back.


3.      Eat more calcium. Strong bones help protect you from osteoporosis, a leading cause of back pain, especially for women. Eat your yogurt and leafy green vegetables like spinach or kale.

4.      Follow safety guidelines at work. Ergonomics is now commonplace in workplaces due to the high cost of injuries. Back injuries are the most common type of workplace injuries. Talk with your employer about job design features that will keep you productive and safe. You can opt for an ergonomic chair or a high – low office desk that allows you to stand in between tasks.

5.      Practice good posture. Make it a habit to press your lower abdomen against your spine. Keep your shoulders held back and relaxed. Hold your head up.

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6.     Observe Good Sitting Posture. Try to use an adjustable chair that will give you all the support you need. Prop a pillow against your lower back if needed. Keep your knees a little higher than your hips. Change positions or take a brief walk frequently.

7.      Observe Proper and Safe Lifting. Most people have surely heard the statement, “Lift with your legs, not with your back”. This is to make sure you are using the most powerful muscle in the body to lift, and not the smaller and weaker back muscles. I have had many patients rupture a disc from lifting and twisting the trunk.

  Bend down at the knees and lift with your legs to avoid putting the whole load on your back. Carry heavy objects close to your body. Get help if an object is too heavy for you to lift alone.

8.      Dress comfortably. Stiletto heels and heavy handbags can cause knee and back pain. So can overstuffing your pockets or wearing anything two sizes too small. Enjoy dressing up for special occasions but ensure your everyday wardrobe allows a full range of movement and your tote bag stays under 10 percent of your body weight.


1.      Select the right mattress for you. A moderately firm mattress usually works best because it adapts to the natural curves of your spine. If you have a firm mattress, an inch or two of padding on top may help.

2.      Sleep on your side. Sleeping on your side with your knees slightly bent helps protect your back. Even better, put a small pillow between your knees to keep your hips aligned.

3.      Sleep on your back. Sleeping on your back is also good. Stick a small pillow under your knees to maintain the curve in your lower back. Use enough pillow to position neck comfortably, not flexed forward as it can make breathing uncomfortable and stretch the posterior structures of the neck.

4.      Stop sleeping on your stomach. Lying on your stomach puts extra stress on your back and neck. You can wake up with neck stiffness and this bad habit can cause a rotational pressure in the neck alignment compromising your discs. Break the habit, lie on your side, and use pillows supporting your neck and shoulder. For better comfort, also place pillows in between your knees to maintain good spine alignment in sidelying. that will make it harder to roll over.

5.      Avoid alcohol. You may fall asleep faster by drinking alcohol but it impairs the quality of your sleep and you’re more likely to wake up with aches and pains. Some prescription medications may also interfere with sleep.

6.      Apply heat. A heat pack is an easy and safe way to keep a little ache from growing into a big one. Get a hot water bottle or a pack that you can microwave and apply to any spot that needs a little extra care. I do want to note that microwaveable heat pads do not last as long and you may end up going back to heat it up over and over. A  commercial plug-in heat pad like this one is available on Amazon.

 I just happen to refer my patients to Amazon, Walgreens, Target, or Walmart to get one like this especially one with an automatic shut-off to ensure safety.

It is imperatively important to see a doctor if you feel any numbness or tingling, or if you experience severe or chronic pain. For most backaches, these self-help techniques will give you effective relief and keep the pain from coming back.


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